Comparing Nutrients in 5 ounces Toasted Rye Bread VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Toasted Rye Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	14% 403kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	3.85% 5g	130g per day for Men 19-50 years
Sugars	8.27% 6g	5.04% 3.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.6% 1.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.5% 146μg	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55% 4.4mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	4.2% 0.096mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 196mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Rye Bread versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Rye Bread vs Tomato Juice with Salt:

• 5 ounces of Toasted Rye Bread have 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 5.6 times more Vitamin B3 and 5.2 times more Vitamin B9 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain more Vitamin A and 350.5 times more Vitamin C than Toasted Rye Bread.
• Both Toasted Rye Bread and Tomato Juice with Salt provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Rye Bread as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Toasted Rye Bread vs Tomato Juice with Salt:

• 5 ounces of Toasted Rye Bread have 8 times more Calcium, 4.9 times more Copper, 7.9 times more Iron, 3.9 times more Magnesium, 13.3 times more Manganese, 7.3 times more Phosphorus, 68 times more Selenium, 2.6 times more Sodium and 11.4 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 3 times more Water than Toasted Rye Bread.
• Both Toasted Rye Bread and Tomato Juice with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rye Bread have 16.7 times more Energy, 12.4 times more Fat, 36.2 times more Saturated Fat, 13.2 times more Omega 3, 36.9 times more Omega 6, 15 times more Carbohydrate, 1.6 times more Sugars, 16 times more Fiber and 11.1 times more Protein than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein